IS SLEEP RUINING YOUR BACK?
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causing their muscles to get tighter on one side. Sleeping on your side also puts pressure on your hips and lower back. The Problems of 3 Common Sleep Positions THE FREE FALL Sleep experts and physical therapists alike agree that sleeping on your stomach, with your arms spread out or tucked under your chin, is the worst position by far. Sleeping on your stomach flattens the curve of your spine and puts extra strain on your back muscles. It also puts pressure on your joints, which can potentially lead to nerve pain. It is important to pay attention to the ordinary ways you move your body each day, because pain and injury don’t come out of nowhere. They are born out of bad habits that slowly degrade the integrity of our spine and muscles. If you sleep on your stomach every night for 20 years, that means for eight hours a day you are putting pressure on your spine, twisting your pelvis, and holding your neck at an awkward angle. Then, one day you’re outside working in the garden or lifting a heavy box, you move the wrong way, and suddenly your back is inflamed with pain. Holding a pillow between your knees or changing your sleeping position can help protect your back from years of damage. And if you’re already struggling with back pain, give Woodlyn PT a call at 302.366.7600. Get expert advice on treatments that can help you recover and learn how small changes in your daily routine can save you from years of pain.
Few people can say they get enough sleep. Most of us are just happy to find a comfortable position and catch a few Z’s after falling into bed. But there’s a
good chance your favorite sleeping position is contributing to years of back and neck pain.
THE SOLDIER Sleeping on your back is generally considered to be the best sleeping position.
Your spine and neck are able to rest in a neutral position. However, this is
only the case if the head is lined up with the spine. Most people will turn their neck
when they sleep, twisting the spine. Sleeping on your back can also block your airway, making it hard to breathe.
THE FETUS Most people report sleeping on their side, and the “Fetus” position, with the knees bent and tucked up
close to the chin, is the most common sleeping position. While people who sleep on their side do tend to get a more restful sleep, they also put more weight on one side of their body,
This recipe combines pumpkin seeds, a seasonal favorite, with cashews, sunflower seeds, and spices. It’s a perfect homemade snack for the fall. Spiced Pumpkin Seed Crunch Inspired by Bon Appétit magazine
SUDOKU
Ingredients
• 1 large egg white • 1 teaspoon light agave syrup • 1/2 teaspoon garam masala or curry powder • 1/2 teaspoon kosher salt • 1/4 cup shelled pumpkin seeds
• 1/4 cup shelled sunflower seeds • 1/4 cup raw cashews, coarsely chopped • 1/8 teaspoon cayenne pepper • Nonstick vegetable oil spray
Directions
1. Heat oven to 300 F. 2. Coat a baking sheet with cooking spray. 3. In a mixing bowl, whisk
4. Using a slotted spoon, strain spoonfuls of mixture over bowl and transfer to baking sheet. Discard excess egg white mixture. 5. Bake 20–25 minutes, tossing once. 6. Let cool and serve.
together egg white, agave, salt, and spices. Add nuts and seeds and toss until evenly coated.
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